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Push Pull Delts

by Jonas T.
3 athletes joined

Program Description

Prioritized to allocate as much focus as possible to building a V-shape. The program revolves around getting stronger at incline bench, shoulder press and weighted pull-ups.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 03, 2024 07:41
  • Last Edited
    Sep 03, 2025 03:02

Summary

Unleash your upper body potential with the 12-week Push Pull Delts program, designed for dedicated lifters looking to maximize strength and muscle definition. This program features three focused training days each week, combining push, pull, and delt-specific workouts to sculpt your chest, back, and shoulders. With a variety of exercises using dumbbells and barbells, you'll build functional strength while enhancing your physique. Get ready to push your limits and see impressive results!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.3%
Middle Delts
13.1%
Triceps
11.4%
Upper Back
10.7%
Lats
10.2%
Chest
9.7%
Biceps
9.2%
Quadriceps
5.6%
Glutes
4.9%
Hamstrings
3.6%
Rear Delts
2.9%
Adductors
2.4%
Abs
1.9%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Dumbbell)
3
-
3
Chest Fly (Dumbbell)
2
-
4
Squat (Barbell)
3
-
5
Lateral Raise (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Wide Grip Lat Pulldown
3
-
3
T-Bar Row
3
-
4
Sumo Deadlift (Barbell)
2
-
5
Y Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
One Arm Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Bicep Curl (Barbell)
2
-
7
Incline Curl (Dumbbell)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Dumbbell)
2 Sets
-
4
Squat (Barbell)
3 Sets
-
5
Lateral Raise (Machine)
1 Set
-
Day 2
1
Pull-Up (Weighted)
3 Sets
-
2
Wide Grip Lat Pulldown
3 Sets
-
3
T-Bar Row
3 Sets
-
4
Sumo Deadlift (Barbell)
2 Sets
-
5
Y Raise
1 Set
-
Day 3
1
Overhead Press (Barbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
One Arm Lateral Raise (Cable)
3 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Bicep Curl (Barbell)
2 Sets
-
7
Incline Curl (Dumbbell)
2 Sets
-